whats-the-best-way-to-increase-vo2max-and-why
Your 15 min science-based poolside tutorial provided by our resident expert Filip Kolodziej (#babyplews) to address the question.
https://www.youtube.com/watch?v=iwpaR52XY4M
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Found that interesting.
Always wondered what the fast and slow component of oxygen kinetics meant. I did 5 x 4 min long HIIT VO2 max today. I do these outside on a local hill. I have zoomed into my third interval where the fast component seems to be about 100 seconds where my HR increases 48 BPM, then over the following 150 seconds it increases a further 8 bpm.
If you know your resting HR and max HR is there an equation to proxy heart rate % to VO2 % of max?
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Nice data @phil. You proved it in yourself. To your question, HR is more or less aligned to %VO2. Not directly but close enough as Iād imagine it would be in your case. As the VO2 master and comparable units come more into the market weāll be able to get a better picture of how this is functioning in the field at the individual level compared with HR. From a practical standpoint we would be likely splitting hairs.
Bumping this one up to show my progression of consistent, once a week VO2max sessions.
February 2024
2 x 8x 30/30 (title says 30/15 but it was 30/30) average power typically around 310-320w for those 30 sec efforts.
December 2024
3x7x30/30s average power around 390-395w (best 430w) for 30s
Iām also able to build into the workout, keep more steady power within an effort and increase power as I go. (expect the last two of the last set today I was pretty cooked).
My overall training volume has dropped slightly from peak months of IM training since the IMWC in September as Iāve been enjoying the off-season. Clearly being less fatigued is helping me push it hard when needed, while high volume training earlier this year has pushed my overall fitness to a new level.
Iāve done Athleticaās short VO2max sessions consistently, weekly with only a few exceptions when sick/travel regardless of what phase Iām in (Base or Build). @Prof has mentioned this several times in podcasts that youāre better off doing these throughout the year than just in the build phase. I would almost argue, that it is better to do these with certain focus on base season before overall training fatigue creeps in during build phase, perhaps more specifically for IM athletes, and keep doing them throughout the year!
Thoughts?
MJ
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Isnāt the answer to @Profās question ācrank up the volumeā? I guess a better question is whether most are limited by cardiac output or by utilization (the delivery system).
@Marjaanaās question makes me think of Olbrechtās (and more recently Weberās) workā¦the idea of developing the aerobic and glycolytic systems to achieve the proper mix (relative strengths) desired for race day.
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Iām a fan of the weekly VO2 sessions. I do long HIIT as I do them outside up a local hill. I quite like the fish breathing out of water feeling. Iām also a fan of the long ride (just back from my 4 hour aerobic development session).
Progressing the repeatability is also interesting. I think the most I did (this year) of long HIIT was 6 x 5ā / 3ā.
Another side effect of weekly VO2 sessions is that it removes any fear I might have had of hills. They always feel easier than when Iām doing my sessions.
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@Fazel funny you should mention ācrank up the volumeā as thatās exactly what I did this year 
but Iām only seeing a big jump on short-duration power after coming off from peak IM training (my vo2max has stayed the same).
Youāre on to something there with āachieve the proper mix desired for race dayā. I doubt Iād be able to pull off a good Ironman today after āSlackingā all fall, yet I can definitely crank out a better VO2max session compared to my standard session during peak IM trainingā¦ Freshness RULES 
(at least for a little while )
What is your target race @Fazel ?
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Iām racing Father Time. He always wins but I plan on putting up a good fight.
More seriously, I have not selected an eventā¦currently running Stronger By Scienceās Rep to Failure program with a goal of back squating 2x body weight. Iām actually fairly close but this means strength training 4-5x per week on top of the aerobic work, so a lot.
With respect to volume - did you crank it up to a level not previously attained? I donāt know the answer here, Iām responding by intuition mostly. But I have to believe there is a very strong correlation between training volume and VO2 Max.
Everyone should read this if they havenāt.
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